30min AMRAP (with a Partner)
50 Walking Lunges (each leg)
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
60 Calories bike/row
60 Kettlebell Swings (2/1.5 pood)
60 Sit-Ups
40 Dumbbell Hang Squat Cleans (35/25 lb)
50 Back Extensions
60 Wall Ball Shots (20/14 lb)
6 Rope Climbs (15 ft)
One person works at a time
Teams of 3 (30 minute cap)
3000m row
30 dead lifts (185/135)
60 burpee box jump overs
90 toes to bar
60 burpee box jump overs
30 dead lifts
3000m row
12-10-8-6:
Dumbbell Strict Presses (Each Side)
After Each Set: 21 Sit-ups
Followed by…
100 Band Pull-Aparts
Running time trials
800m
600m
400m
200m
100m
Rest between each distance as long as the run took.
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
10 Rounds:
100 Meter Run
1 Legless Rope Climb
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)
For Time:
100 Calorie Assault Bike/Row
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between
10 to 1 descending ladder
Kettlebell Swings (1.5/1)
Alternating KB Cleans
Alternating Turkish Get Ups
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike/Row
1 Minute Rest
On the 1:00 – 5 Toes to Bar
On the 2:00 – 6 Toes to Bar
On the 3:00 – 7 Toes to Bar
On the 4:00 – 8 Toes to Bar
On the 5:00 – 9 Toes to Bar
On the 6:00 – 10 Toes to Bar
25 min AMRAP
800 Meter Run
21 Power Cleans (185/135)
400 Plate Run (45/35)
21 Burpee Box Jump Overs (24/20)
Tabata Fight Gone Bad
With a Running Clock in 20 minutes
Tabata Wall Ball (20/14 lbs) (10/9 ft)
Tabata Sumo Deadlift High-Pull (75/55 lb)
Tabata Box Jump (20 in)
Tabata Push-Press (75/55 lb)
Tabata Row (for calories)
"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises
Conditioning
3 Rounds:
Minute 1: 20 Calorie Bike or Row
Minute 2: 17 Calorie Bike or Row
Minute 3: 14 Calorie Bike or Row
Minute 4: Rest
Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1
AMRAP 12:
100 m Sprint, 1 Man Maker
100m Sprint, 2 Man Maker
100m Sprint, 3 Man Maker
….
Continue to Climb by 1 Man Maker
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Conditioning
3 Rounds For Time:
75 Double Unders
25 Kipping Handstand Push-ups
Giant Superset
Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25
Conditioning
12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
30-20-10:
Hang Power Clean (115/80)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (205/145)
Calorie Row
AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
For Time:
1 Mile Run
Rest 5 minutes, then…
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
Scaled version is 5 reps of each movement for the Bergeron Beep Test
Back Squat
10 min EMOM
5 reps
Start light, increase weight every two rounds
Conditioning
For Time:
75 Calorie Row
60 Lunges Total
45 Kipping Handstand Push-ups
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)
4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: (135/95)
Round 2: (115/80)
3 “Giant Sets”:
12 Barbell Good Mornings
36 Hip Extensions
2 Minutes Between Sets
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
